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Program: HOME - BARBELL

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 4:

1

Incline BB Press

Note: 45-60 deg incline. Allow arch but not as much as standard barbell press technique. Standard flat if no incline option. ~120-180s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2A

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed.

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2B

Inverted BW Row

Note: Keep chest in contact with bench and ribs compressed. ~120s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 8,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Dip

Note: Use weight/band if necessary to make appropriate difficulty. Deficit push-up if no Dip bar.

SETS: 3

REPS: 8

RPE (Weeks 1-4): 8,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3B

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back. ~90-120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 8,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4

DB Bench Skull Crusher

Note: Reach elbow up (don’t let weight pull you back). Close grip push-up if no DBs. ~90s rest

SETS: 3

REPS: 12es

RPE (Weeks 1-4): 8,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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